What's the deal with my bench?

[musclebobbuffpants]

For the last 13 wks, I've been working out WSB style. To make a long story short, on ME bench days I started out with floor presses for 2wks and then starting working with boards, going from 4 brd, 3 brd, then 2 brd. I worked on each for 2 wks at a time.

My max on floor press was 295lbs.

Max on 4 brd close grip 335lbs

Max on 3 brd reg. grip 340lbs

Max on 2 brd reg. grip 350lbs

For the last 2 wks, I've been using chains and I have them set up so that there is a 20lbs increase at the top, total deload at the bottom. Last wk, I put on 295lbs (315 at top) and got it, then I attempted 315lbs, which would have been 335lbs at the top, but failed. This wk, same thing. I was able to get 295(b)315(t), but when I tried 305 I got stuck midway again.

This doesn't make sense to me. I figured I would be able to get 350 at the top at least, but there's no way. I know there are many variables involved here, but can someone help me figure out what I'm doing wrong.

Thanks,

MBBP

 

[lexus]

I know you are wanting to compare apples to apples but i would switch it up and use less real weight and more chain weight this will give you more speed to carry you through the lockout and will allow you to handle more weight. wsb training is designed for preparing you for a "shirt" bench and a shirt should be giving you more than 20 lbs off your chest.. if you would like to email me my training partner has actually trained with loui simmons several times and i am very familliar with westside training.. gravano78@safe-mail.net

 

[musclebobbuffpants]

I see what you're saying, but what about instead of using chains on ME day, start using them on DE (speed bench) day?

I got thinking about this after I posted, and I think my weakness lies in my triceps. I was doing close grip on the 4 board, but then went to a reg. grip on 3 and 2 board. I'm also having a hard time incorporating my lats into the pressing motion.

MBBP

 

[lexus]

no, still do them on max effort but by lowering the real weight this will allow you to drive the weight through lockout. example do 255 real weight and 60 lbs of chains to get 315 at lockout then move to 265 with 60 lbs of chains for 325 at lockout and so on and so fourth until you fail.. do this for 2 weeks then swich up to bands or boards or raw then when you get around to chains agian try it this way 275 add 20lbs of chains then 275 with 40 lbs of chains then 275 with 60lbs of chains keep adding chains until you fail.. do this the next time your training cycle lands on this lift.. just adjust the real weight to fit you.

keep doing your speed day about 3-4 days after ME but try to put your close grip blocks after your speed work but do them off the 4 board... also switch up and do pin presses on speed day 2 weeks after the close grip blocks depending on how tall you are your pinn presses should only move 2 to 4 inches (just lockout)

i switch to wsb and went from benching 510@181 (in compitition) to doing 567@181 (in the gym) im going to do the bench bash for cash sept 25 and hopefully hit 600@181 or 551@165 my training partner hit a 683@308 (while he was sick he just got his opener)for a submaster world record but will hit around a 750@308 at the bench bash for cash. so keep working at it wsb training will really pack the weight on..

 

[musclebobbuffpants]

(567@181) Holy freakin crap! That's awesome. How long have you been training?

Are you on a cycle now or are you nat.? What shirt do you wear and do you wear it every ME day?

That makes sense about dropping the real weight. We only have 4 chains, so I'll have to set it up so that 2/3 of the chain is off the floor at top, which means I won't have a total deload at the bottom, but that's OK.

I was going to max out w/a shirt either next wk or the wk after, but now I think I'll wait. If I go to a comp. it wont be til Sept. or Oct. here in Michigan. So here's my plan as of now. For the next two weeks on ME bench I'm going to do reverse band bench press, then follow that by either a max w/shirt or do the chains as you explained for 2 wks, and then max out.

When you say do close grip blocks after speed work, what rep ranges should I work in? Right now on my ME days all my supp. and acces. work is 2-4 sets, 4-6 reps. DE days, supp and acces work is 3-5 sets, 8-12 reps. Should I switch that around?

Thanks,

MBBP

 

[lexus]

well when i did the 510 i used a single ply poly closed back from inzer now b(567) im trying a double denim from frantz im learning it real well and am sure i will hit the 600@181 in the denim.. its different (with the denim) you have to tuck elbows in and lift your head. i am definetly on a cycle. ive been competing since i was 14 where i did 215@ 115 bodyweight that was 12 year ago natural in my first meet.... in 1996 i was ranked 1 in the 132 weight class (teenage)with a 305 in pl usa i had hit a 325 but it didnt get sent in in time to be ranked that was natural at 16 years old.. i would do triples on the close grip blocks and work to singles closer to the meet.. your tris only need 48 hours to recover and larger muscles 72.. i never do more than 3s mostly singles switching exercises every 3rd week. i use my shirt about every 3 weeks on ME day... there is alot you can change in your form to get an extra 10-25 lbs instantly on your bench.. different ways to wear the shirt also.. i can try to explain if you want.....lexus

 

[musclebobbuffpants]

["there is alot you can change in your form to get an extra 10-25 lbs instantly on your bench.. different ways to wear the shirt also.. i can try to explain if you want.....lexus"]

Yeah, please explain. I have been practicing spreading my lats throughout the benching motion, will see if I can put it to work on speed day.

MBBP

 

[lexus]

email me at gravano78@safe-mail.net i can show you some tricks

 

[musclebobbuffpants]

Ygm.

Mbbp